Stress - what does it do, symptoms of stress and adrenal fatigue, natural remedies
Stress is defined as “the non-specific response of the body to any demand”. A stressor is something that produces stress, and it can be a “good” one (i.e an athletic competition, marriage, birth), or a “bad” one (i.e tissue injury, pain, hypoglycemia, fever, burns). In the brain, “stressors” stimulate the release of corticotropin-releasing factor via the hippocampus and hypothalamus, which in turn stimulates the release of the adrenocorticotropic hormone (ACTH) from the pituitary. ACTH then travels via systemic circulation to the adrenal cortex, which is located just above your kidneys, and releases cortisol. This process is often referred to as the hypothalamic-pituitary-axis (HPA).
Cortisol is the bodies fire alarm. It sends the body in to a flight or fight response, ensuring it is prepared for any danger. As all the emphasis is focused on acute danger, their is less emphasis on the body’s natural defenses, like the immune system. This is why you are more likely to experience recurrent illness when you are chronically stressed.
Stress is a natural response, however when it is prolonged, or constantly repeated, it causes detrimental effects on the body. Chronic stress leads to receptors in the body to become desensitised and damaged, leading to an over-production of cortisol. Cortisol levels may remain high for an extended period, leading to resistance, or can rapidly drop, leading to exhaustion.
symptoms of adrenal exhaustion include:
Afternoon low between 3-4pm
Unable to feel pleasure
Anxiety
Cognitive dysfunction
Confusion
Craving salt or sugar
Dark circles under eyes
Decreased ability to handle stress
Decreased libido
Decreased memory recall
Decreased productivity
Decreased tolerance
Depressed mood
Difficulty concentrating
Difficulty getting up in the morning
Fatigue not relieved by rest
Feeling better after eating
Increased effort to do every day tasks
Increased fears
Increased recovery time
Increased symptoms with skipped meals
Insomnia
Lethargy
Orthostatic hypotension
Pain
Pre-menstrual tension
some friendly naturopathic advice
implement self care strategies
eat a balanced diet
I totally know the feeling of comfort eating, but try to limit your indulgences, as it’s the complete opposite of what your body needs. The irony of stress is that people who are stressed need a nutritionally dense diet, but they opt for a diet which is the complete opposite. Here are my top nutrients when you’re experiencing a high amount of stress:
REDUCE caffeine. I know, and I’m sorry!
Don’t skip meals. Skipping meals induces a hypoglycemic state, which stimulates the HPA axis and leads to the release of cortisol.
Complex carbohydrates assist in sustained energy, stabilising blood sugar, and supporting neurotransmitter synthesis, such as serotonin. Ensure you are eating plenty of wholegrains, vegetables and fruit to maintain your cool.
Essential fatty acids are required for the formation of healthy nerve cells, and fighting off inflammation that is associated with stress. Examples include flaxseed, hempseed, walnut oil, olive oil, fatty fish, nuts and seeds.
Protein is required for neurotransmitter synthesis, alertness, vitality, cognition, mood, and relaxation. Ensure you are eating protein at every meal, either from animals or non-animal sources. Examples include fish and seafood, meat, cheese and dairy, eggs, lentils, beans, tofu, tempeh, wholegrains, pumpkin seeds, sesame seeds, and almonds.
Magnesium, the holy grail of relaxation! Magnesium is needed for a variety of tasks, and its need is particularly increased in times of stress. Food sources include red meat, pork, chicken, turkey, almonds, brazil nuts, cashews, hazelnuts, pecans, sesame seeds, sunflower seeds, cacao, banana, legumes and green veggies.
B vitamins are essential nutrients in the development and maintenance of the nervous system. Insufficient amounts can contribute to irritability, lethargy, and depression when you’re experience stress. Particular foods high in B vitamins include almonds, walnuts, pistachios, green leafy vegetables, kidney beans, wholemeal bread, broccoli, brussel sprouts, cabbage, peanuts, peas, egg yolks, asparagus, meat, fish, poultry, legumes, and wholegrain cereals.
Vitamin C has increased requirements in times of stress. Vitamin C helps to recover more quickly from emotional and physical stress, and particularly supports the adrenal glands to help fight off fatigue. Sources include capsicum, broccoli, brussel sprouts, cabbage, citrus fruit, guava, parsley, papaya, cauliflower, rose hip, kiwi fruit and all berries.
(Singh et al., 2016)
consider herbal therapy
A Naturopath has many tools to combat stress, and will take a thorough case to gain a holistic understanding of the contributing factors. There are plenty of amazing herbs to help combat stress, anxiety and depression, so here are a few of my favourite: (*as with all herbal use, please seek the advice of a qualified practitioner, as herbs can contraindicate with many drugs, supplements, nutrients and conditions)
Saffron is great for mood disorders, and it has similar mechanisms to SSRI’s (selective serotonin reuptake inhibitors, which are commonly prescribed anti-depressants). It is proposed to inhibit serotonin reuptake in synapses, keeping serotonin in the brain longer, exerting antidepressant effects (Hausenblas et al., 2015). Saffron is contraindicated in those taking SSRI’s, due to its potentiating effect.
Lavender is great for anxiety and restlessness, with a mild anti-depressant effect. It is suggested to exert effects on specific mood regulating receptors (5-HTP, NMDA, and SERT), inducing calm and relaxation (Donelli et al., 2019; Lopez et al., 2017).
Skullcap is great for anxiety and those experiencing nervous exhaustion and debility. It is suggested to exert effects on GABA receptors (Awad et al., 2003), which is a receptor involved in 'calming’ the nervous system.
Passionflower is another brilliant herb for anxiety, especially the overthinking types. It is another herb that exerts effects on GABA receptors (Elsas et al., 2010).
Licorice for the burnt out adrenals. Licorice is a great adrenal herb, helping to improve your vitality and reduce fatigue. The active constituent, Glycyrrhizin, supports the stress response by increasing circulating cortisol (via inhibiting hydoxysteroid dehydrogenase). Licorice is cautioned in hypertension and heart problems, and alongside diuretics, insulin, stimulant laxatives, corticosteroids, cardiac glycosides, and blood thinners (Anderson, 2008).
references
Anderson, D. (2008). Assessment and Nutraceutical Management of Stress-induced Adrenal dysfunction. Integrative Medicine, 7(5). Retrieved from http://www.imjournal.com/resources/web_pdfs/popular/1008_anderson.pdf.
Awad, R., Arnason, J., Trudeau, V., Bergeron, C..Merali, Z. (2003). Phytochemical and biological analysis of skullcap (Scutellaria lateriflora L.): a medicinal plant with anxiolytic properties. Phytomedicine, 10(8), 640-9. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/14692724.
Donelli, D., Antonelli, M., Bellinazzi, C., Gensini, G. & Firenzuoli, F. (2019). Effects of lavender on anxiety: A systematic review and meta-analysis. Phytomedicine, 65. DOI:https://doi.org/10.1016/j.phymed.2019.153099.
Elsas, S., Rossi, D., Raber, J., White, G..Soumyanath, A. (2017). Passiflora incarnata L. (Passionflower) extracts elicit GABA currents in hippocampal neurons in vitro, and show anxiogenic and anticonvulsant effects in vivo, varying with extraction method. Phytomedicine, 17(12), 940-0. DOI: 10.1016/j.phymed.2010.03.002.
Hausenblas, H. A., Saha, D., Dubyak, P. J., & Anton, S. D. (2013). Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials. Journal of integrative medicine, 11(6), 377–383. doi:10.3736/jintegrmed2013056
López, V., Nielsen, B., Solas, M., Ramírez, M. J., & Jäger, A. K. (2017). Exploring Pharmacological Mechanisms of Lavender (Lavandula angustifolia) Essential Oil on Central Nervous System Targets. Frontiers in pharmacology, 8, 280. doi:10.3389/fphar.2017.00280
Sarris, J., Wardle, J. (2010). Clinical Naturopathy: An evidence-based guide to practice. Elsevier: Sydney, Australia.
Seterra. (n.d.) Organs. Retrieved from https://online.seterra.com/en-an/vgp/3801.
Singh, K. (2016). Nutrient and stress management. Journal of Nutrition and Food Science,6,4. DOI:10.4172/2155-9600.1000528.
Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. & Sahebkar, A. (2017). The impact of stress on body function: A review. Excli Journal, 16, 1057-1072. doi: 10.17179/excli2017-480.